FRIDAY 9.20.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Barbell Warm-Up
1: Metcon (Weight)
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
STIMULUS
We completed a similar complex last Saturday, 9.14.19 in the power variation
Today, using the same percentages, we move into a full squat
Complete all 4 reps without letting go of the bar
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00
Sets: 50-55-60-60-60% 1RM Snatch
2: Metcon (Weight)
Gymnastic Skill +Snatch
On the 1:30 x 7 Sets:
3 Toes to Bar
2 Bar Muscle-ups
1 Hang Squat Snatch
1 Squat Snatch
STIMULUS
Combining gymnastics and weightlifting in this ‘on the clock’ skill work
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00
The gymnastics rep numbers should be something you can complete unbroken every round
You can break between each movement to maintain quality
For example, you don’t have to go right from the last toes to bar into the first bar muscle-up or the hang squat snatch into the squat snatch
Percentages are Based off your 1RM Snatch:
Set #1: 65%
Set #2: 70%
Set #3: 72%
Set #4: 74%
Set #5: 76%
Set #6: 78%
Set #7: 80%
MC: “Air Conditioning” (Time)
On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (70’s/50’s)
20 Wallballs (20/14)
20/15 Calorie Row
STIMULUS
Looking to push the pace in this interval conditioning piece
Choose weights and/or rep schemes that allow you to complete the 60 reps in 3 minutes or less, giving you at least 2 minutes to recover before the next round
Your score is the slowest of the 4 rounds
Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00
Touch one head of the bell to the ground on the Double Dumbbell Deadlifts
EC: Metcon (AMRAP – Reps)
EXTRA CREDIT:
Handstand Push-up Stamina
4 Supersets:
15 Weighted AbMat Sit-Ups
Max Strict Handstand Push-ups
Rest 1:30 Between Sets
STIMULUS
This handstand push-up stamina piece is all about maintaining a similar number across the four rounds
After the four rounds are complete, your score will be the lowest of your four scores – which is your total strict handstand push-ups for the round
For the weighted AbMat Sit-ups:
Anchor your feet with dumbbells
Hold a dumbbell high up on your chest
Don’t let it slide down, as that makes the movement significantly easier
Use the same weight across the board – one you can complete the 15 reps straight without stopping